Satar Hip Tare da Juyawa A Gaban Gaba
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Sakonni ga Satar Hip Tare da Juyawa A Gaban Gaba
Satar Hip tare da Flexion a Gaban Gaba shine ingantaccen motsa jiki wanda ke kai hari ga masu satar hips, inganta sassauci, ƙarfi, da motsin hip gaba ɗaya. Yana da manufa ga 'yan wasa, masu gudu, ko duk wanda ke son haɓaka ƙarfin jikinsu da kuma hana yiwuwar raunin da ya shafi hip. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka aikinku sosai a cikin ayyukan jiki daban-daban, haɓaka ingantaccen matsayi, da ba da gudummawa ga mafi koshin lafiya, salon rayuwa mai aiki.
Yanayinta: tsammanin nuni a nuni Satar Hip Tare da Juyawa A Gaban Gaba
- Ɗaga ƙafar dama daga ƙasa kuma kuyi shi a gaban jikin ku, kiyaye ƙafarku a tsaye da yatsun kafa.
- Ƙaddamar da ƙafarka har zuwa yiwu, jin shimfiɗa a cikin kwatangwalo da cinya.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, kiyaye ma'aunin ku da kuma kiyaye jikin ku madaidaiciya.
- Rage ƙafarka baya zuwa wurin farawa kuma maimaita motsa jiki tare da ƙafar hagu.
Lajin Don yi Satar Hip Tare da Juyawa A Gaban Gaba
- Motsi Mai Sarrafa: Ka ɗaga ƙafarka zuwa gefe sannan ka jujjuya ta a gaban jikinka. Ka kiyaye motsinka a hankali da sarrafawa. Ka guji karkatar da ƙafarka da sauri ko da ƙarfi, saboda hakan na iya raunana tsokoki da haɗin gwiwa.
- Shiga Mahimmancin ku: Yayin da kuke yin shimfidawa, haɗa tsokoki na ainihin ku. Wannan yana taimakawa wajen daidaita jikinka da kiyaye ma'auni. Kuskure na yau da kullun shine yin watsi da ainihin, wanda zai haifar da rashin kwanciyar hankali da rage tasirin motsa jiki.
- Ci gaba da daidaitawa: Tsayar da jikinka kuma ka guje wa jingina zuwa gefe yayin da kake ɗaga ƙafarka. Jingina na iya jefar da ma'aunin ku kuma ya sanya damuwa mara amfani a kan ƙananan baya da kugu.
- Ci gaba a hankali: Fara da a
Satar Hip Tare da Juyawa A Gaban Gaba Tambayoyin Masu Nuna
Shi beginners za su iya Satar Hip Tare da Juyawa A Gaban Gaba?
Ee, masu farawa zasu iya yin Satar Hip Tare da Flexion A Motsa Gaba. Koyaya, yana da mahimmanci don farawa tare da yanayin motsi mai daɗi kuma a hankali ƙara shi yayin da sassauci ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan an ji wani ciwo ko rashin jin daɗi yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki kafin fara kowane sabon tsarin motsa jiki koyaushe kyakkyawan ra'ayi ne don tabbatar da cewa ana yin atisayen daidai da aminci.
Me ya sa ya wuce ga Satar Hip Tare da Juyawa A Gaban Gaba?
- Ƙwaƙwalwar Ƙwaƙwalwar Kwanciya: A cikin wannan sigar, za ku kwanta a bayanku, ku ɗaga ƙafa ɗaya a tsaye, kuma a hankali ku ja ta a jikinku zuwa wani gefe, kuna shimfiɗa tsokoki na hip.
- Tsaye Tsaye Tsaye Tsaye: Wannan ya haɗa da tsayawa tsaye, ɗaga ƙafa ɗaya zuwa gefe da dan kadan a gaban jikinka, ajiye shi madaidaiciya ko tare da ɗan lanƙwasa a gwiwa.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Bango: Don wannan bambancin, kuna tsayawa kusa da bango don tallafi, ɗaga ƙafarku a gefe zuwa bango, kuma a hankali tura hips zuwa bango.
- Supine Hukumar Supine tana shimfiɗa tare da Band: A wannan sigar, kuna kwance a bayanku tare da ƙungiyar juriya a ƙafafunku, ya shimfiɗa kafafu baya don ƙirƙirar tashin hankali a ciki
Me suna da abin da ya sanya ɗaukehawa ga Satar Hip Tare da Juyawa A Gaban Gaba?
- Side Plank Hip Abductions: Wannan motsa jiki ba wai kawai yana ƙarfafa masu sace hip ɗin ba har ma yana haɓaka ainihin, yana samar da ƙarin aikin motsa jiki. Yana haɓaka Satar Hip Tare da Flexion A Gaban Gaba ta hanyar haɗa wani sashi na ma'auni da ƙarfin ainihin, wanda zai iya inganta aikin hip gaba ɗaya.
- Ƙafar Ƙafa ta Ƙafar Ƙafar: Waɗannan suna mayar da hankali ga masu sace hips kuma, kuma suna iya taimakawa wajen haɓaka motsin hip da sassauci. Suna haɓaka Ƙunƙarar Hip Tare da Flexion In Front Stretch ta hanyar samar da motsi mai mahimmanci wanda zai iya taimakawa wajen ƙara yawan motsi na haɗin gwiwa na hip.
Karin kalmar raɓuwa ga Satar Hip Tare da Juyawa A Gaban Gaba
- Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa
- Motsa jiki na Hip
- Miqewa Hip Flexion
- Miqewa Nauyin Jiki
- Motsa jiki na Hip Flexion
- Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa
- Satar Hip Na Gaba
- Motsa jiki don Hips
- Satar Hip tare da Gyaran Gaba
- Juyawa Hip Nauyin Jiki da Motsa Jiki